06/24/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B: 1 Arm DB Bench (5 x 8 Each Arm )

Alternate Arms

C: Strict Pull Ups (Max Reps )

4 Minutes

D: Metcon (Weight)

Every 90 seconds, recipe for 15 minutes (10 sets):

Power Clean + Hang Squat Clean + Split Jerk

Build over the course of the ten sets.

Extra Work

D: Strict Dips (30 Reps )

no kipping allowed